Weight loss foods & supplements

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Losing weight is a demanding endeavour, one that makes you look for any weapons at your disposal. Your gut instinct has little to do with the effectiveness of the program, and apart from regular physical activity, your greatest allies are food and supplements. You need to rely on solid facts and figures and tailor the regime to your specific needs and goals. Still, we are not working with precise numbers here, and the ratios fluctuate based on a complex matrix of factors.

A Numbers Game
Around 90% of your diet should consist of real food, only a small amount (10%) should be reserved for supplements.
Around 90% of your diet should consist of real food, only a small amount (10%) should be reserved for supplements.

Mapping out a dietary plan has one primary goal: to intake less calories than you spend during the day. The deficit of calories is what tips the needle on the scale downwards, and it is estimated that diet accounts for 65% of what you need in order to reach your goals. Any type of scientifically-proven supplement or nutrient-rich food that fits in this game plan should be used as a tool. To preserve mental and physical performance, the vast majority of your diet (around 90%) must be comprised of real food, and only a small amount (10%) should be reserved for supplements.

When figuring out how much of each essential nutrient should be consumed, the percentages depend on your level of physical activity, fitness goals, body type, metabolism and other factors. The ratios are most often manipulated over the course of a weight loss program, but the typical configuration is: 50% protein, 35% carbohydrates, and 15% fats. This is to say that your diet is rooted in the combination of the following foods: blueberry, avocado, grapefruit, plenty of water, oats, salmon, broccoli, brown rice, almonds, bananas, eggs, green tea, etc.

An Extra Supply

Supplements call for special attention. Government agencies have cracked down on some weight loss supplements, as they were discovered to contain prescription drugs that were not disclosed on the label. Indeed, there are many other instances in which claims on the label did not match what is really inside the package, partly due to the fact that the law treats these products as foods, rather than as medication. Moreover, there are many mixed reviews and conflicting studies that prescribe caution when picking the right supplement for your program.

There is no need to avoid supplements because they are used to bridge the gaps that exist in our diet, as a way to compliment wholesome food. Take the example of Chitosan, a sugar that originates from shrimps, crabs and lobsters. Evidence suggests that it prevents cholesterol and fats from getting absorbed by your body, thus aiding your attempt to lose weight. Although it is not associated with any side effects, some people experience stomach upset or constipation.

The Weight Of Choice

Green tea extract is another popular choice, since it curbs your appetite and raises calorie and fat metabolism. Alas, the possible side effects involve insomnia, diarrhoea, vomiting, bloating, agitation, etc. Green coffee extract is a viable alternative—caffeine has the ability to bind to fat cells and induce a faster removal of fat from them. However, in some cases it is also linked to symptoms such as nervousness, headaches, and abnormal heart rhythms. Albeit the risk is there, caffeine and green tea extract are regarded as highly-effective fat burners in many fitness circles, and are added to a plethora of modern supplements.

Furthermore, supplements manufactured by trusted brands, for example fish oil, are manufactured without synthetic and natural contaminants and toxins. They support healthy cholesterol levels, enhance bone density, and promote good mood. Studies have also shown that fish oil is beneficial for people seeking to build muscle, boost body composition or reduce inflammation. Finally, researchers have identified that minerals like zinc, calcium and selenium contribute to a lean physique. Considering the wide range of options, one should always take time when assembling a versatile, killer combo of trusted nutrients and healthy foods.

Lose Weight, Gain Health

To maintain optimal health and pull off a successful weight loss program, nutrition comes before anything else. We cannot actually beat biology, but we can make it work to our advantage. No amount of flashy marketing can infuse pills with magic to make you skinnier in an instant. Only two things do the trick here— eating less and exercising more. Look for scientific evidence, and steer clear of health risks. The weight loss mission must not overshadow other priorities, and your health must never be offered as a sacrifice at the altar of leanness.


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About the author:

Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogospere. When not in the gym or on the track, you can find her on Twitter at or in a tea shop. She blogs over at Ripped.me.
healthy lifestyle nutrition Nutrition Tips Supplements weight loss

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